Lu's Workout Journal

[fitoverforty]

Great day today! Warmed up with 50 Windmills...Did 20 minutes, 8 Sprints on the treadmill at level 5.
Medicine Ball Squat, reach - 3 x 30
Incline Flyes 3 x 30
Lat Pulldowns 3 x 15, 50 lbs
Weighted Squats with Smith - 3 x 15 - 90 lbs
Single Arm Rows - 3 x 10, 25 lbs

90 Minutes Svaroopa Yoga

walked on the treadmill for 4 miles at 3.6 mph. Can't imagine losing weight with what I ate today,

Well, I can imagine it! You are killing it Lu!! It is great to see you using all that healthy energy you have. You go girl! Sprints, weights, yoga, treadmill -
an inspiration I tell ya...that's what you are. Rock on Lu.

[ldematto]

Well, I can imagine it! You are killing it Lu!! It is great to see you using all that healthy energy you have. You go girl! Sprints, weights, yoga, treadmill -
an inspiration I tell ya...that's what you are. Rock on Lu.

You are so good for me! You always make me smile

Yesterday I took the day off from exercise, and today (so far) did 45 minutes on the Treadmill, steady as she goes. The Sprints, while I love them, beat the hell out of my knees Same problem I had a while back that went away - when I bend down, not in a squat, but all the way where my butt rests on my heels, something inside my left knee area hurts like hell! Only my left...can't imagine what I did...but obviously I've pulled something that hasn't totally healed yet because it's exactly what happened before..I'm bummed! BUT, I won't let it keep me down, I'll just do something else

It's slow going on the weight loss in this cycle - I'm hoping for a breakthrough soon. I've lost a total of 15.6 lbs so far, 12 more to go to reach my goal. I'll get there!

Food today (Carb Day)

Breakfast - Oatmeal 1/2 C - with fresh blueberries topped with about 1/4 c Kefir, sprinkled with cinnamon
Snack - Orange
Lunch - Chicken Breast with 1 c Steamed Broccoli
Snack - Dr. Mike's Cookie - yummy! The book says 128 Calories, but livestrong.com says 147 - I use livestrong to be safe.

For dinner I will have a salad with grilled chicken, 12 grape tomatoes, cucumbers, a few baby carrots and 1 oz of FF Feta Cheese, 1 T olive oil, 2 T balsamic vinegar.

Evening - I'll have 8 oz of Kefir with a little flax
Green Tea with breakfast lunch and dinner and lots of water...always the hot water with lemon when I wake

Total Calories for the day = 1350 or there about.

Have a great day!

[Boss Man]

The Knee thing looks related to the Squats. I would suggest you don't go lower than 90 degrees.

Some say you shouldn't anyway and some say it's alright for a proportion of people, though I've never seen any scientific data, to outline what sort of people can do ass to the grass Squats, without incurring possible long-term negative ramifications to the Knees.

If you are possibly doing Sumo Squats, the ones with the wide stance, as opposed to the usual ones with the Legs projecting straight infront of the Delts, then consider a closer Leg positioning and convert to regular Squats.

Personally I never go below 90 degrees, except possibly the odd rep and probably not by much, but it may be the source of your problem, so potentially consider it and maybe consider reducing the weight by around 25% as well, incase the issue raised currently, cannot be initially overcome by modified technique, because sometimes when the tolerance level of a part of the body has been reduced, other normally inconsequential things, can then become mildly or severely intolerable to the affected area, so altering technique will not automatically be an initial preventative measure, until the recovery process of one or both Knees has concluded, so the weight reduction as well should combine, to hopefully provide a more recouperative scenario.

Then the technique modification, might provide a better prevention against reoccurance of the current issue once recovered, in which case weight increases could be added, until you find your limit with that, as making the supposition that you can use the same amount of max for reps weight, doing regular Squats compared to something like Sumo's, isn't necessarily a sound one.

Hopefully that all makes sense. Good luck and keep on pushing, because you're doing a stirling job and you should be proud of your hard work. I can appeciate when you're over 50 and trying to remodel your lifestyle significantly, it can be a more daunting or greater concern regards potential of results, than it would be for many much younger people, but you've stuck with it for some time now and have earned a right to be proud of yourself.

You're a truly great Lady Lu and a true asset to the comunity and I'm always proud of the hardworking Ladies we have on here .

[swanso5]

do some terminal knee extensions right before each set of squats

[ldematto]

The Knee thing looks related to the Squats. I would suggest you don't go lower than 90 degrees.

So sorry for creating confusion. I do regular squats, never going below 90 degrees. I was trying to describe when it hurt me - when I bend down lets say to go through a lower cabinet or drawer or to pick something off the floor, squatting vs bending over. My squats are normal, not even sumo ever since I learned through N.A.S.M. they were not recommended. When I do the weighted squats I use only 95 lbs, which is relatively easy - way back when I was up to 140-150 lbs. When I do squats I have no pain or discomfort in my legs or knees. It does appear logical that squats would create this issue, but it doesn't feel like it. This happened before and I attributed it to the Fitness Test on my Treadmill - 5 minutes at various speeds and 10 incline. After that my leg/knee (same issue, not sure what it is) was never right, I felt what I am feeling now. That was why I thought it was the sprints....but I guess it could be anything?! I will definitely watch my squats, make sure I am doing them right and reduce weight as you have suggested.

do some terminal knee extensions right before each set of squats

Standing or laying down? I think laying down might be beneficial. It's not my knee per se that hurts, it feels like it's a ligament or tendon in the back of my knee area? The patella seems fine - no pain and not swollen.

[fitoverforty]

Don't use incline on the treadmill for a while. The only time I have knee pain is when I do alot of hills. It is killer in the knees.
Sprints are fine - just no incline. just my humble opinion.

Don't forget to stretch after your sprints. A good one for that area you are describing is to lay on the floor lift that leg in the air and using a resistance band or a jumprope over the foot (across the bottom of your shoe, just above the arch area), hold to each handle and pull the front of the foot downward toward you gently - you should feel a good stretch all along the hamstrings and back of the knee area.

[ldematto]

The only time I have knee issues is when I need new running shoes. If I run on a treadmill with worn-out shoes, my knees kill me. Otherwise, no problem.

Home treadmills are also a lot less padded that gym treadmills...unless you got a really expensive one.

Hmmmm - I could need new running shoes - I've actually been wearing my NB Trainers - ones that I only use for the gym, but I should get new running shoes, mine are beat.

My treadmill has an orthopedic pad, definitely not the bottom of the heap, so it's probably my shoes and/or the incline as Lynne suggested.

Don't use incline on the treadmill for a while. The only time I have knee pain is when I do alot of hills. It is killer in the knees.
Sprints are fine - just no incline. just my humble opinion.

Don't forget to stretch after your sprints. A good one for that area you are describing is to lay on the floor lift that leg in the air and using a resistance band or a jumprope over the foot (across the bottom of your shoe, just above the arch area), hold to each handle and pull the front of the foot downward toward you gently - you should feel a good stretch all along the hamstrings and back of the knee area.

I stopped using the incline for a long time, but forgot to create a custom sprint program without incline. That and my shoes..... That stretch is very similar to what Swans says I should do above, the terminal knee extension.

I did my steady treadmill this morning, but worked out tonight as well.

Warmed up with 100 Windmills

Did some terminal knee extensions - I think I will incorporate them in my workouts as part of my stretching routine.

Circuits

Medicine Ball squat, bringing ball between my legs, then stand and over my head 3 x 30, only a 4 lb Ball
Incline Flyes 3 x 30 - 8 lb DB's
Lat Pulldowns 3 x 20, 50 lbs
Alternating side/front raises - 3 x 30, 8 lb DB's
Squats on Smith - 3 x 20, 95 lbs. (really not heavy and no pain in leg/knee)

Felt good!

Made a batch of the Chicken Vegetable Soup tonight - it's pretty much a staple on this diet, it's easy and makes a great lunch or dinner. I put it in 1 and 2 serving size containers, some I freeze. I stuck to my dinner plans, so ended my day right. Tomorrow limited carbs, only fruits and veggies

Off to put some Biofreeze on my knee/leg and off to bed!

Good Night~!

[fitoverforty]

That stretch is very similar to what Swans says I should do above, the terminal knee extension.

oh. I didn't know what a terminal knee extension was...lol, but I don't like the sound of anything "terminal"
have a great night Lu!

[swanso5]

that smith machine definitely isn't helping either

why can't you do a goblet squat or something?

[ldematto]

that smith machine definitely isn't helping either

why can't you do a goblet squat or something?

The Smith gives me stability. Why do you feel it's not helping? I understand the benefits of using free weights vs Smith but I feel the Smith has it's place when you exercise alone.

I can try a goblet squat but it appears when you do one you go lower than I am use to, and I can just picture my knee/leg, whatever it is that's giving me trouble rearing it's ugly head in the low position. I might try the frog squat too. We'll see....

[Bonnie]

My last instructor went over this & my weights instructor..if there is a NEED to go below 90, then it can be done.Such as a job where you are squatting down that far, or in case of gardening etc ( persons of Asian decent walk in an ass to the grass position...her example ), then it becomes a matter of functionality.Though I suppose even without a need, it would be okay.Mine are about to become lower this week, as in box squats

[swanso5]

squat technique in a nutshell

1 - set up with feet turned out slightly
2 - sit back then down breaking at the hips
3 - push knees out as you descend
4 - push through heels and bring glutes through and squeeze

the smith machine provide stability thing means you're making a weak point even weaker, you must be able to squat on your own or there's no point doing them

you can go lower to the ground or you can lower 1/2 an inch but it depends on what your training specifically with the squats but for mine you want to get the glutes on any exercise you can which means that you need to at least reach parallel, if not slightly lower (hip joint at 110 - 115 degrees)

as i stated above though if your getting depth but at the expense of the lumbar spine tucking under you at the bottom then the lower back is getting killed every rep you do

[ldematto]

1 - set up with feet turned out slightly
2 - sit back then down breaking at the hips
3 - push knees out as you descend
4 - push through heels and bring glutes through and squeeze

That's how I do them.

[Boss Man]

The big no-no with Squats is ending up with your Knees obscuring your Toes. If you're pushing the rear end back as you Squat, the Knees shouldn't end up over the Toes, otherwise you're getting some sort of Anterior movment on the way down, which you shouldn't really, as the Knees should flex, but should actually remain pretty static in position, because it's flexion only that you want, with little movement as possible.

[swanso5]

try walking steps without your knees going over your toes

should never do that?

nothing but a myth, as long as your pushing through the heels then it doesn't matter where your knees are really